* Stretching exercises are not included in this list!

Bodyweight Butt Exercises / Workouts Without Weights And Equipment

Reverse Sliding Lunge

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings
auxiliary muscles:Calves
required:Towel
optional:Dumbbells (2), Kettlebells (2), Backpack
level:Normal
type:Strength, Cardio
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Sumo Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Adductors, Glutes
auxiliary muscles:Abductors, Lower Back
required:Nothing
level:Normal
type:Strength, Cardio
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Hip Abduction, Standing

HumanmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Hamstrings
required:Nothing
optional:Dumbbell, Seat, Resistance Band, Weight Cuffs
level:Easy
type:Strength
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Pistol Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors, Calves
required:Nothing
level:Challenging
type:Strength
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Deck Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings, Rectus Abdominis
auxiliary muscles:Obliques, Lower Back, Adductors
required:Nothing
optional:Backpack, Dumbbell, Fitness Mat, Kettlebell
level:Normal
type:Strength, Cardio
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Wall Glute Bridge, One-Legged

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Rectus Abdominis, Hamstrings, Lower Back
required:Nothing
optional:Towel, Fitness Mat
level:Normal
type:Strength
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Sit Outs

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Rectus Abdominis, Obliques, Adductors, Abductors, Glutes
auxiliary muscles:Trapezius, Lower Back, Teres Muscles, Hamstrings
required:Nothing
optional:Weight Cuffs
level:Hard
type:Strength
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Reverse Lunge

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps
auxiliary muscles:Adductors, Abductors, Hamstrings, Calves
required:Nothing
optional:Dumbbells (2), Kettlebells (2), Kettlebell, Dumbbell, Backpack, Medicin Ball
level:Normal
type:Strength, Cardio
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Plank With Leg Sweep / Rotational Mountain Climber

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Glutes
auxiliary muscles:Abductors, Hamstrings, Trapezius, Adductors, Lower Back
required:Nothing
optional:Weight Cuffs, Bench, Seat, Exercise Ball
level:Normal
type:Strength, Cardio
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Static Runner

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Shins, Glutes
auxiliary muscles:Rectus Abdominis, Adductors, Abductors, Lower Back
required:Nothing
optional:Weight Cuffs
level:Easy
type:Cardio
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